06 Mar 15: Arms IX

1240 NMA

A1 Fat EZ curl (1.5 reps) 5x3x15

A2 Fat v-bar pushdown (flex) 7x20, 10x16, 12x12, 14x8

B1 Seated alt DB curl (3s neg) 10sx3x6

B2 Dip 3xF

C1 Hammer curl 10sx3x10

C2 DB extn on floor 12.5sx8, 10sx2x8

C3 Decline board sit-up 3x10

05 Mar 15: Back IX

1130 NMA

A DB CSR (stretch) 20sx3x12

B One-arm BB row (stretch) 10x8,8, 12.5x8, 15x8

C BB row (paused) 50x3x8

D DB pullover 25x3x15

E Pull-up 3xF

F DB shrug (3s flex) 40sx3x10

G Hyperextension 10/BWx3x10/15

02 Mar 15: Chest & Shoulders IX

7 miles bike

0845 ABW

A Inc DB (CT) 25sx10, 30sx10, 35sx10,10

B Smith decline (CT) 30x30, 40x20, 60x8, 70x8

C Inc Smith (CT) 60x3x8

D Flat DB (flex) 25sx2x12

E Cable side lateral 5s/3.75sx4x8/8

F Standing cable rear lateral 2.5sx30, 1.25sx2x30 w/1min rest

G DB press (flex) 20sx2x8

03 Mar 15: Legs IX

3 miles bike

1450 Platinum

A SLDL 80x4x10

B Leg curl 70x3x10, 10/8/25 partials

C Leg press 4x15, 5x12, 6x10/10/10/10 (last drop w/feet together)

D Hammer MTS (paused, CT, high & wide) 8x3x8 

E DB static lunge 30sx3x15

F Calf press (Smith) 80x8x8 w/30s rest

26 Feb 15: Arms VIII

0715 Quy Mill

A1 Standing DB curl (3s neg) 7.5sx4x10

A2 Rope pushdown 11x25, 14.5x20,15, 10

B1 BB curl (3s neg) 20x8, 22.5x8,8,8

B2 French press 15x10, 17.5x10, 20x10,

C1 Hammer curl 12.5sx4x8

C2 Standing rope extn 11x4x10

D1 Captain's chair 3x10

D2 Seated rope crunch 25x3x12

24 Feb 15: Back VIII

7 miles bike

1415 ABW

A Meadows row 20x8, 22.5x8, 25x8, 27.5x8

B Cable row (d handles) (flex & lean) 40x15, 45x12, 50x9, 55x6

C DB pullover 25x3x12

D Reeves DL 60x6, 70x6, 80x6, 90x6

E Round-back pull-through 20x3x25

23 Feb 15: Chest & Shoulders VIII

7 miles bike

0900 ABW

A Cable flye (1s flex) 12.5sx3x10

B Inc DB (CT) 25sx12, 30sx10, 35sx8, 40sx6

C Smith decline (flex on first 5 reps) 40x25, 50x20, 60x10,10

D Dip (3/4 reps) 3xF

E DB side lateral 10sx6x6 w/15s rest

F Bent cable rear lateral  (1s flex) 3.75sx6x6 w/15s rest

22 Feb 15: Legs VIII

5 miles bike

1005 Platinum 

A SLDL (3/4 reps) 60x10, 80x10, 100x10

B Single leg extn 50x4x6/side (non-stop)

C Leg curl 90x4x12

D Hammer MTS (CT, 3 sets then move feet higher) 8x10, 6x10,10, 7x10, 8x10, 9x10

E DB lunge 10sx3x10/side 

F Seated calf 20x3x35

G Calf press (had to use Smith) 5x10

20 Feb 15: Arms VII

7 miles bike

0900 ABW

A1 DB curl (3s neg) 10sx4x8

A2 Bar pushdown (pause & flex) 15x4x12

A3 HLL 3x10

B1 BB curl (2s neg) 20x4x10

B2 Lying DB extn 10sx4x10

B3 Kneeling cable crunch 30x3x12

C1 Hammer curl 10sx4x8

C2 Dip BWx8, 10x8, 15x8, 20x8

1400: 1hr basketball

17 Feb 15: Back VII

7 miles bike

0900 ABW

A Deficit deadlift 100x4x5

B Wide cable row (1s flex) 40x8, 45x8, 50x8, 55x8

C One-arm pulldown 40x3x12

D BB shrug (2s flex) 60x15, 80x12,10, 90x8

E Hyperextension 20x4x10

16 Feb 15: Chest & Shoulders VII

0900 ABW

A Machine press (stretch & explode) 60x4x8 w10RM

B Inc BB (CT) 60x8, 70x8, 80x8

C Decline DB press (stretch & flex) 25sx4x8

D Flat BB (pause-explode) 70x5, 60x5,5

E1 DB rear lateral 15sx4x8

E2 Cable rear lateral 1.25sx4x25

F 6-ways 2.5sx5x10

25mins cardio

15 Feb 15: Legs VII

Change of order due to work gym changes.

3 miles bike 

1000 Platinum 

A Leg curl 70x15,15,15,15

B Leg press 6x4x10 w/60s rest

C Hack squat (paused) 8x3x8

D Squat vs chains 80x3x10

E BB SLDL 70x4x10 w/60s rest

F Seated calf (toes in) 10x30, 15x25, 20x20, 25x15, 30x10, 35x8

G Calf press 80/40x2x15/10

13 Feb 15: Arms VI

0845 ABW

A1 BB curl (3s neg) 20x5x8 w/45s rest

A2 Rope pushdown (flex) 20x6x6

B1 Cable curl (flex)  12.5x3x15

B2 Bench dip 2xF

C1 Hammer curl 10sx4x12

C2 Lying EZ extn 4x10

C3 HLL 3x10

D Rope crunch 25x3x15

1400: 1hr basketball

11 Feb 15: Legs VI

5 miles bike

1020 Platinum 

A Leg curl 70x12, 90x12, 110x9, 130x5

B Squat vs 2 chains/side 60x10, 70x10, 80x10

C Leg press 4x4x15 w/60s rest

D Hack squat (high, wide, dorsiflex at top) 5x3x10

E DB SLDL 35sx6x6 w/30s rest

F Calf press 80x10x15 w/10s rest

10 Feb 15: Back VI

0900 Platinum

A Exigo row (close grip) 30x15, 25x12,9, 30x6

B Stretchers 42x3x12

C DB pullover 25x3x12

D DL vs chains 100x5, +2x5, +4x5, 90+4x5,5

E Wide grip pulldown (top of head, stretch) 70x3x8

3 miles bike

08 Feb 15: Chest & Shoulders VI

3 miles bike

1000 Platinum

A Hammer incline (stretch, CT) vs monster-mini 25sx12, 27.5sx12, 30sx10, 25sx12

B BB incline 50x8, 60x8, 70x8,8 (pyramid)

C Flat DB press (stretch, flex) 30sx8,8, 25sx8,8

D Pec minor dip 20x3xF

S Pec stretch 

E1 One-arm DB side lateral 10x4x8

E2 Cable side lateral 5x4x10

F Cable rear delt 5sx30,25,20,15,10, 8

06 Feb 15: Arms V

7 miles bike

0800 Platinum

A1 Barbell curl (3s neg) 20x12,10, 25x8, 20x15

A2 Pushdown (bar) 40x15, 45x12, 50x10, 40x15

B1 EZ preacher (machine) (1s flex, 3s neg) 25x8, 20x8,8,8

B2 Dip machine (CT) 75x4x10

C1 Seated alt DB curl 7.5sx4x8

C2 Inc EZ extn 15x4x10

05 Feb 15: Legs V

1330 Platinum

A Leg curl 70x4x10/10 partials

B Squat (CT) 80x10, 85x10,10

C Leg press (narrow, low) 4x10, 5x10, 6x10,10

D Static BB lunge 50x3x12

E Hyperextension (glute/ham emphasis) 3xF

F Calf press 40x3x35